2022 Strength Program – P3S1


The emphasis of this phase is to increase strength of muscle groups throughout the entire body and those used for the 7 primary movement patterns. Although running is thought of as primarily a lower body exercise, there are many residual benefits to increased total body strength. Strong muscles and tendons are more resilient and less prone to injury, allowing athletes to train more frequently and consistently. Strong athletes may also see an increase in efficiency of mechanics, such as longer stride length or better posture.

Instructions: Perform all 6 sets of each exercise, following prescribed repetitions of each. For lateral and unilateral exercises, perform prescribed repetitions on each side. Exercises will be performed in order with their superset. Exercise 1a* is always a jumping movement for power, and is the only exercise that has a different repetition scheme noted below.

*Jumping movement repetition scheme:
Week 1: 6×3 (Jump 6×1)
Week 2: 6×4 (Jump 6×2)
Week 3: 6×5 (Jump 6×3)
Week 4: 6×6 (Jump 6×4)


The emphasis of this day is to incorporate exercises that require both legs and/or arms to complete, and are generally performed in the sagittal plane (moving forward/backward).

Primer: Tibialis Raise x50, FHL Calf Raise x25 (or x25 each), KOT Squat x25
Break these up however necessary

1a. Vertical Jump
1b. Bodyweight Squat

2a. Frog Glute Bridge
2b. V-Up

3a. Bent TYIs (complete reps in all 3 positions)
3b. Narrow Push-up